Dedham Health

Swimming - Not Just For Kids

By Chris Klinkow
DHAC Aquatics Director/Hydras Head Coach

Spring is here and summer is around the corner! We spend a lot of time talking about getting kids to swim. But, did you know that swimming is a cool and refreshing way for adults to stay healthy too?

A recent study published in the American Journal of Cardiology revealed that swimming reduces and improves artery health in older adults.

Similar results have been seen in studies of walking. However "Because Swimming puts less stress on joints and the body's cooling mechanisms than other exercises" it "is an ideal form of activity for older adults".  

The study's results demonstrated that swimmers' systolic blood pressure — a measurement of heart contractions — fell 7% to 122 mmHg (millimeters of mercury) from 131 mmHg. Their arteries also showed signs of becoming more elastic and responsive to changes in blood flow. What does this mean? Their hearts became healthier after swimming.

So folks, come visit us and take a dip, whether its on the family pool deck, in the adult pool, or at Summer Club. Swimming - it's not just for kids.

Take it Outside

By Julie Messinger 
DHAC Exercise Physiologist 

Winter has come to an end and Spring and warm weather are finally here! Many people switch to running outside when the warm weather comes. It can be a hard transition when you are used to running indoors on a treadmill. 

When running outside, your body is moving over changing terrain. The slant and incline of the ground is constantly changing. The surface you are running over may also change. You might go from concrete to gravel or grass to asphalt. The treadmill is a soft and even surface so it is a lot different then running on the pavement. 

When you are running on the treadmill, you lack proprioception. You lack what? Proprioception. It is intuitively feeling and knowing the position and motion of your body, feet, legs and arms at all times. When you run outside, you are more aware of what your body is doing.

When first starting to run outside, you might want to chose the flattest route that you can find. It is better to run up hills than to run down hills initially. Running uphill will actually prevent more injuries then going downhill. Running uphill will also help tone up your hamstrings and gluts and improve speed. 

Before you start your run, it is important to incorporate a warm up. The duration of the warm up depends on how long and intense your run is. Generally speaking, the duration of a warm up should be long enough for you to feel your breathing rate and heart rate increase and that you’re starting to perspire. As an alternative to just jogging as your warm up, you can incorporate a dynamic warm up such as high knees, skips, butt kicks etc.  

You should also initially decrease your time and distance about 50%. Once you get used to running outside at this time and distance, then increase your time and or distance by 10%. If you are feeling any pain, then you are doing too much. Decrease your mileage and intensity. Don’t forget to do a cool down. A cool down should include a light jog or walk to lower your heart rate. You should also remember to stretch at the end of your run to relieve all the tension you just put on your muscles to avoid injury.  

Start out slow and don’t start out with too much mileage. It is better to start at a low comfortable mileage than to overdo it. If you do too much, you will end up getting hurt. No one wants to be sidelined. 

Have fun and enjoy the nice weather!

 

TRX in the Real World. Day One.

By Michael Fagone
DHAC Member

Like everyone else, I had seen the signs for TRX Team, and I noticed the staff wearing the t-shirts. I had participated in the demo, and Jason had taken me through several exercises with the TRX suspension trainers. I had some experience with it, but I still was unsure if TRX Team was for me.

My friend Kim and I went to dinner one night. Over pizza and a couple of drinks, she talked me into signing up with her. Still, I wanted to talk to Jason first about my anxieties and concerns about whether I could handle the class. 

Jason gave me a little pep talk about how I would do well. So I signed up. Almost immediately, I started freaking out wondering what had I gotten myself into. I am not great at trying new things and I am really not good at trying things outside of my comfort zone. 

On the first day of class, I told anyone who would listen that I felt like I was going to be sick. In case you hadn't noticed, I can be a little dramatic. As I walked up the stairs, I reminded myself that I had three friends in there with me, as well as my trainer. I was going to be okay.

And I was.

The class was extremely challenging, as I had expected it to be. But one thing I have learned from my work with Jason is not to walk away from something simply because it is hard. And like everything else, there were some exercises I did well with and others that were tougher. 

One of the areas that this class really works is balance, which is probably my weakest area. If you want some laughs at my expense, come watch Jason doing balance exercises with me during our appointments. The TRX suspension trainers really helped. I found that I was able to do lunges, and some other exercises were a little easier  with the trainers. 

There are ten of us in the TRX class. We are a team, and in this together for the next nine weeks. I expect I will do well in some areas and really struggle in others. But so will everyone else. 

I still have a good amount of anxiety about the class, but I intend to see it through. At then end, I will be proud of myself on the other end for having done so. I have walked away from too many things in my life simply because they were too hard or they were outside that comfort zone. 

Not this time. 

 

Tracking Your Diet? There's An App for That

By Diana Breault
DHAC Weight Loss Motivator

Welcome to the wide world of technology. Games, navigation systems and more are all available at the tips of your fingers on your smartphone. Along with the new advances of technology come new ways to track your calories and fitness. These apps include calorie counters, activity trackers, and even detailed food databases. Are you familiar with these applications? Well, if you are not, let me fill you in. After all, they may be your answer to tracking your diet.

Calorie Counter, Lose it!, MyFitness Pal, and Supertracker are only a few nutrition apps that are geared to losing weight and maintaining a healthy lifestyle. These apps provide accountability and education for those who want to learn more about health and nutrition. Many of these apps allow individuals to track their food, exercise and weight. Some can also be used as a resource in the grocery store by helping you understand Nutrition Facts labels and even provide healthy recipe ideas. 

What if you are not interested in calories, but particular nutritional requirements, such as fiber or potassium? There are apps for that too. For example, MyFitness Pal provides a nutrient analysis of the micro-nutrients that many consumers overlook, and in contrast, may need to pay closer attention too, especially if they are lacking in a specific nutrient.

What if you do not have a smart phone or an iPhone? You can still access some of these applications through a computer, but it may not be as easy. You might find it better to stick to simple pen and paper. 

Have you ever used one of these apps before? Are you still using it? What do you think are the benefits of using one? Have you seen results since you’ve started using it? Keep me posted!

Three Reasons Your Kid Needs Camp

By Michelle Sayers
DHAC Ultimate Day Camp Director

As summer approaches, you might be wondering why your kid needs to go to camp. Here are our top three reasons!

3. Socialization: It is so valuable for campers to have the opportunity to expand their pool of friends to include kids from different towns, states and even countries! Even more fabulous is seeing ”Camp Friends”, kids that met at summer camp, continuing their friendship over the years. These friendships continue to grow as the kids continue in camp. When school starts, neighborhood or school friends understandably become the focus, but once they walk back into camp the following summer, it is like they never left. They jump right back in without reservation, excited to see each other and picking up right where they left off.

2. New Activities and Experiences: It is important that kids experience as many different activities and programs as they can during the summer camp experience. The confidence they gain by having some “expert” knowledge or skill in a camp program is only out weighed but the pride they feel when they have successfully completed a brand new task. Not every activity will be a camper’s favorite, but that is a lesson too! I tell our campers, “Sometimes it is scary to try new things, but you might just find something you love. If not, I am proud that you were fearless enough to try”.

1. Physical Play Go out and PLAY! I wish someone could measure the amount of energy a camper expends in one day. Sports, games, free swim and independent play are only one part. There are the fine motor skills of arts and crafts…and the travelling to and from activity…most kids are exhausted at the end of the camp day. I know I am! It is so different from their days in school and it is what summer is all about.
  
 

Five Ways to Prepare for Bathing Suit Season

By Diana Breault
DHAC Weight Loss Motivator

Bathing suit season is right around the corner…. The days are longer, the weather is starting to warm up, and vacation plans for the summer are in the works. Time to purchase that new summer wardrobe you have been working so hard for. Shorts, a new bathing suit, maybe even a sundress.

So how’s that new summer body coming along anyway?

Let’s back-track for a second. Are you still plugging away at that New Year’s resolution of losing weight and getting back on the healthy train? Maybe Easter set you back a couple of weeks, and April vacation was more of a splurge-a-thon. But that does not mean you need to throw in the towel. Stay motivated! 

Summer is the time to show off your new and improved curves, or your nice new sculpted body that has formed with the help of our fantastic DHAC trainers. So what can you do to stay motivated until the day you are lounging by the pool or at the beach?

First, surround yourself with positivity and with people who support you through the good times and the bad. 

Second, stay active. Whether it’s at the gym or in your own backyard, keep those bodies moving. 

Third, remember what you are working towards. Keep a picture of your vacation spot in sight. Hang up that bikini behind your bathroom door to give you some motivation. 

Fourth, eat like summer. I don’t know about you, but I for one eat more refreshing foods when it is warm out. I tend to order more salads, buy more juicy fruits, and drink more cold water. Bodies want to cool down when they are above a normal temperature. Eating more “cooling,” lighter foods will lower your body heat, while hot, heavy foods will increase your temperature and even cause you to feel lethargic. Choose a colorful diet with fruits and vegetables and stay hydrated.

Fifth, get happy! Staying positive will get you through difficult obstacles and allow you to view the bigger picture. If losing weight is an obstacle for you, remember why you want to lose weight in the first place. Do not let a small slip get the better of you. Take it on, headstrong. Prove to yourself that you are able to overcome these hurdles.

And finally, if you get thrown off track, jump right back on and refocus.

Summer will be here before you know it. Achieve your goals and keep up the hard work. You are doing great!

Why Won't My Kid Swim?

By Chris Klinkow
DHAC Swim Instructor and Aquatics Director 

Parents, are your kids a bit apprehensive when it comes to swim class?  If the answer is yes, don’t fret!  It is completely normal for children, especially for kids 6 and under.  

Learning to swim is crucial, and the earlier it is introduced the better. When working with younger kids, it is important to establish a strong level of comfort, through a fun but functional lesson.  

Every kid wakes up on the wrong side of the bed once in a while, but if your child is constantly upset when it comes to swim class here are a few things to consider as a parent:  

• Have there been any unpleasant experiences with swimming in the past?
• Is this time of day working?
• Is this behavior sudden?
• Is simply time to take a break?
• Am I “hovering”? Is my presence on the pool deck impacting my child’s behavior?

Learning to swim is a very unique experience for younger children, and no two kids are ever going to react exactly the same. Individual comfort levels in the water are very different. There may be no rhyme or reason as to the source.  

Swimming is a fun activity and an essential life skill. Don't give up! Your son or daughter will get there! And as always, if you have questions, feel free to consult your instructors.

Are You Ready for Laser Games?

By Scott Jacobsen
DHAC Operations Manager

Are you ready for a truly unique experience? Then check out DHAC's Laser Games!

This spectacle of lights, lasers, music and sound is as interactive as you can make it! The experience begins with Cadets” receiving their top secret assignments aboard the USS JFK aircraft carrier. After taking your starting positions in the Arena of Excellence, the fun begins! 

Players shoot targets on the wall or ceiling to release fog, set off lights, lasers or sounds to gain an advantage against their opponents. There are also plenty of barriers throughout the Arena to help contribute to each teams’ overall strategy in this survival of the fittest and smartest.

Are you up to the challenge? Laser Games is ideal for birthday parties, skill-building exercises or for people who just want to have a fun, unique experience! Up to 20 trainees can battle it out in the Arena at once, so grab your friends and family to get involved with this truly unique experience at DHAC. Call the front desk with any questions! 

Good Luck to our DHAC Tough Mudders!

By Jason Laporte
DHAC Exercise Physiologist

This Sunday, May 6th, I’ll be participating in my first “Tough Mudder” event. The Tough Mudder is a 10-mile obstacle course at Mount Snow in Vermont. All proceeds go to the Wounded-Warrior project which aids injured soldiers returning from combat.  

I encourage you to check out this video just so that you can see exactly what I’ve gotten myself into. The good news is that I won’t be alone. Fitness staff members Guy, Curtis, and Brittanie will be joining me, and DHAC Membership Representatives Jesse and Tim will be participating as well.

I’ve never done an event quite like this before. Have any of you? If so, do you have any advice for the DHAC team? From the looks of the video, we will need all the help we can get. And I’ll be sure to let you know how it goes – assuming that I survive.

Wish us luck! 

 

Power Half Hour

By Lisa Laprade
DHAC Member

A lot of times it’s hard to fit in a solid work out for which you’ll see returns. As a full time working mother of two I needed something fast and on my schedule. I turned to running to get the most return from my limited time commitment to exercise.  This worked out great until the winter hit.

I joined DHAC after trying just about every other gym in Dedham three years ago. The indoor track lured me in, but then it became so much more. 

As my running improved and the race t-shirts piled up I decided to try a sprint triathlon. I started using the adult lap pool to train and getting on the bikes in the fitness center. I also knew in order to improve my running and tri times I needed core training.  

I tried the classes, which are great. But I had trouble getting to them or finding ones that fit my schedule. I decided to give personal training a try and have since found it to be a very solid return on my investment of not just money but time!

I call it the power ½ hour with Sarah C. Sarah and I meet once a week for 30 minutes in the morning shortly after the club opens. In 30 minutes she whips me through a resistance training circuit leaving me with a great sense of accomplishment and a good start to my day. 

It also takes away the uncertain feelings of “is this setting correct; am I using the correct weight.” These questions were frequently in my mind when I did resistance training on my own. Now I have more confidence to do it on my own. 

Sarah also helped me put together another workout I can do on other days during the week when I’m not training with her.      

Through resistance training I’ve noticed my core is stronger.  I can see tone and definition in my arms and torso. I’ve also been able to increase my running distance to ½ marathons and have shaved significant time off my races. 

Most importantly I feel great. Working out at DHAC has become a major part of my life. When asked about my priorities it’s always family first, and then working out & my job competing for second place. Although it may only be 30 minutes a day, I miss it when I can’t get that 30 minutes in. Those 30 minutes provide me with the sanity to get through my sometimes insane days of juggling!